New exercise guidelines from the Department of Health and Human Services suggest that Americans are too sedentary and it may be making us sicker as a nation. The good news is that increasing exercise can help ward off a litany of diseases and make us happier in the process.

The 2018 Physical Activity Guidelines for Americans includes a comprehensive review of the science supporting physical activity and health. The authors set out to answer nearly 150 key questions about the value of exercise and the optimal amounts and types of physical activity for adults and children.

This is what they recommend:

Adults

Adults should do at least 150 minutes to 300 minutes a week of moderate-intensity, or 75 minutes to 150 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. They should also do muscle-strengthening activities on two or more days a week. That comes out to about 20 to 40 minutes of moderate exercise per day, or 10 to 20 minutes of vigorous exercise per day.

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The benefits of exercise for children include improved bone health, weight status, cardiovascular and muscular fitness, heart and metabolic health and cognition, and lower incidence of depression.

Young people

Young people should do even more. Children and adolescents aged 6 through 17 years should do an hour or more of moderate-to-vigorous physical activity each day.

Everyone else

Older adults should mix in balance training as well as muscle-strengthening and aerobic activities.

Pregnant and postpartum women should exercise at least 150 minutes a week.

Most importantly, the guidelines emphasize moving more and sitting less each day. The payoff? The U.S. spends an estimated $117 billion in annual health care costs and 10 percent of premature deaths are associated with inadequate physical activity.

The benefits of exercise for children include improved bone health, weight status, cardiovascular and muscular fitness, heart and metabolic health and cognition, and lower incidence of depression.

Pretty impressive list. Imagine if we had a pill that could do all that — it would fly off the shelves.

But we all know that it is hard to exercise regularly. We are all busy and we all have responsibilities. But it can be done if you make it a priority. Schedule exercise into your day. Create a time that works for you. Some people like to exercise first thing in the morning, others like the afternoon. Find out what works best for you and schedule it.

Everyone can find 20 minutes a day (the minimum) to go for a brisk walk or bike ride. Mix in some weights twice a week and you’re on your way. Make it fun. Listen to podcasts or books on tape. Watch your favorite guilty pleasure show at the gym on your iPad. Or just space out and enjoy the quiet of a peaceful walk or run.

Technology can support you as well. Wearable devices and apps can help you set goals and monitor your progress.

If you exercise, your kids will be more likely to exercise as well.

If it’s been a while since you exercised or if you have nagging injuries, you might want to check with your health-care provider before you start.

Dr. Bill Elliott is an assistant clinical professor of medicine at UCSF. His column appears every fourth Monday.